I’ve learned to move around well in a fight by keeping on the balls of my feet, and creating small bouncing movements that quickly get me inside to attack or out to evade. This requires a lot of leg strengthening.
For 2 minutes, bounce up and down, bounce about 6 inches off the floor. You’ll feel it in your calf muscles. If this is too much, focus on two 1 minute sets.
Another exercise using this method is to bounce side to side. Do this for 2 minutes.
The final exercise is to switch your stances as you hop. This helps you to improve your agility in hip rotations.
Shortly after this workout, you’ll notice you’re looser, more tangible and you move quickly.